⏱ 40 min totalGluten-Free Squash Stew
Per 1 serving · 195 g · 6 ingredients
of a 2,000 cal day
- Protein10g11% of calories
- Carbs72g78% of calories
- Fat4.2g10% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Gluten-Free Squash Stew (195 g) has 346 calories, with 10 g of protein, 72 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (78% of calories). It is high in protein (21% DV), dietary fiber (22% DV) and thiamine (21% DV).
High in
20%+ of the daily value
- Protein21%
- Dietary fiber22%
- Thiamine21%
- Niacin31%
- Vitamin B636%
- Pantothenic acid22%
Good source of
10–19% of the daily value
- Vitamin C15%
- Riboflavin (B2)15%
- Folate (B9)19%
- Potassium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
¾ clove Garlic
¼ slice, medium Onion
¼ squash (4 inch dia) Acorn squash
⅜ cup Wild rice
⅛ cup (not packed) Raisins
Directions
- 1
Heat olive oil in a large saucepan or Dutch oven over medium heat.
- 2
Add minced garlic and chopped onion. Cook for 5-7 minutes, then add herbs like thyme or rosemary.
- 3
Add diced acorn squash and cook for 10 minutes until soft, stirring occasionally to prevent sticking.
- 4
Stir in wild rice and add 3 cups of water. Bring to a boil, then reduce heat and simmer on low for 20 minutes.
- 5
Stir in raisins and serve hot.
Vitamins & minerals
Amounts for 1 serving (195 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 20 μg | 2% |
| Vitamin C | 13 mg | 15% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 77 μg | 19% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 2 mg | 29% |
| Potassium | 780 mg | 17% |
| Magnesium | 147 mg | 35% |
| Phosphorus | 321 mg | 46% |
| Zinc | 4 mg | 34% |
| Copper | 0.4 mg | 50% |
| Manganese | 1 mg | 47% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 244 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 42 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.5 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 346 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Gluten-Free Squash Stew?
One serving of Gluten-Free Squash Stew (1 serving) has 346 calories, which works out to 177 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Gluten-Free Squash Stew high in protein?
It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Gluten-Free Squash Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 66 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Gluten-Free Squash Stew?
10 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Gluten-Free Squash Stew?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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